Fat-burning gimmicks and gadgets never work! We're breaking down the biggest myths and truths about how to torch the most fat in the least amount of time. Up for a challenge? Your body will thank you. 3 Strength-Training Habits You Should Quit Immediately. By Laurel Leicht For WomensHealthMag.com. Gain Muscle and Lose Fat At The Same Time! You CAN gain muscle and lose fat at the same time and I will show you how. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. I’m here to tell you its wrong, at least for most people. Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat. Gaining muscle. Most mature adults can gain a maximum of 1. That’s only 1. 2. In rough numbers, to gain that 1. Losing fat. Now lets look at losing fat, its much faster than gaining muscle. You lose fat when you consume fewer calories than you burn off in a day (the TDEE). For an average person losing weight, they will eat about 4. TDEE to lose a pound of fat a week, or 5. The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. To gain muscle and lose fat at same time. Now lets try to put the two together – losing fat and gaining muscle. Fitness Blender's Top 10 Best Fat Burning Exercises will whoop you into shape in the comfort of your own living room. NEW from the author of Burn the Fat, Feed the Muscle: The Burn the Fat Online Body Transformation System. Recently, several new studies revealed that long, slow and boring cardio workouts actually SABOTAGE your natural ability to burn ugly belly fat. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 1. How can you eat less and eat more at the same time? The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. A whopping 2. 5% of your energy goes to your brain. Its only down here where it gets interesting. About 2. 0% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. These hill and interval treadmill workouts will definitely warm you up when the temps drop—get ready to sweat.
Now look at the right side of the above diagram, the sources. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Your stomach is the gas tank for ordinary use. Your bodyfat is the backup up generator to be turned on when food is scarce. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. There are three occasions your body will fire up the nuke in the above diagram: It needs energy to stay alive that is not available in the stomach or fat stores (the barrel or the portable generator in the above diagram)It needs amino acids to stay alive that are not in the stomach (the barrel in the above diagram)Its afraid you are starving. If you cut calories more than 1. TDEE, risk burning muscle. So YES, you can gain muscle and lose fat and here’s how: Constant influx of protein. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 1. TDEE is a good value to use. My calorie calculator will tell you exactly what that is for your type metabolism. Make sure to set your goal in step 6 to “1. Proper nutrition, make every calorie count! You can use my custom workout plan generator to design a workout plan appropriate for you. Daily cardio, 3. 0- 4. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Now lets talk about the exceptions to this, those who can’t gain muscle and lose fat: Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do. If you are 8% bodyfat and want to get down to 4- 6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. With regular dieting, its tough to drop down to 4- 6% without losing muscle mass but carb cycling seems to really help for this specific purpose. Afterburner Effect Melts Fat - Scooby's Home Workouts. You have heard a lot about the “Afterburner Effect” lately. What exactly is it and how do you use it? Do you have to buy anything? Of course not! Its simple and easy to activate your “fat afterburner”! To lose fat you either have to eat less, ! I don’t know about you but I like eating so I’d much rather increase how much my body burns! Turns out that its really quite easy to get your body to turn on its metabolic afterburners and burn more calories. We’ve all see the activity calculators, the ones that say if you jog for 3. Back in 1. 91. 8, Harris and Benedict discovered that doing cardio caused the body to burn up way more calories than these charts predicted. Doing cardio puts the bodies metabolism into overdrive so that it continues to burn more calories for around 2. Harris and Benedict came up with some formulas which predict the how much these fat afterburners will burn up which is what my calorie calculator is based on. Lets look at a great example, ME! If I did no cardio, my daily energy need would be 2. The below chart shows how much afterburner effect I get for a given daily amount of cardio: Minutes Cardio. Cardio Burns. Afterburner Effect Burns. Total Cals Burned. Pounds Fat Lostnone. You will note that at 2. By 5. 0min a day, the fat afterburner is in overdrive chomping up 5. I sit and do nothing. So what’s happening here? Its nothing complicated, mysterious, or fancy as many would have you believe. Its just that cardio raises your metabolic rate. Just as hibernation lowers metabolic rate to near zero, high activity sends the metabolic rate thru the roof. Interesting question, what qualifies as “cardio“. Definitely traditional steady state cardiovascular exercise like walking, jogging, swimming, and biking. Perhaps interval training, its unclear. The Tabata supporters would have you think that 4min of Tabata is all you need to do, personally I feel that is some very wishful thinking. At best I would say that 2. One thing that IS clear, you must do the cardio every day! The afterburner effect only seems to last about 2. Doing a 7 hour run on sunday burns off fewer calories than doing a 3. Its not so much the calories burned during the cardio that is important but the fact that the cardio puts your metabolism into overdrive to burn up fat! People always ask if they can lose fat and get 6- pack abs without doing cardio, and the answer is – “Yes, but its really really hard”. Why struggle? Use your fat afterburners!
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
June 2017
Categories |